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World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

We are going to start doing the programming from competitors training. This is a well thought out program from Ben Bergeron who is the owner of CrossFit New England and is a CrossFit level 1 trainer.

I’m going to be following this program myself so we can talk about it together.

You guys will follow 1 weeks behind and I’ll be a few days ahead so I’ll be able to tell you how each WOD tastes so you can best attack it.

I’ll post the training from their website to our website and I’ll even make some slight adjustments as I feel needed to suit the group.

If you have any questions about this, please don’t hesitate to talk to me.

Weightlifting

10×2 Halting Clean Pull, climbing

*Pause at the knee for :2 before finishing the second pull. Finish hard and vertical.

Strength

20RM Benchmark

20RM Push Press

*Not jerk

Conditioning

4 RFT:

21 Pull ups

15m HS Walk

9 Deadlifts, 115/80kg

*Scale HS walk distance or do shoulder taps.

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on Thursday, June 11th, 2015 at 5:30 pm and is filed under CFMSD Workout of the Day.
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